Let's start by finding

a comfortable posture.

This could be sitting,

standing or lying down.

If it feels okay for you,

you can close your eyes.

And we'll take one deep breath together.

In through the nose.

And slowly out through mouth.

Inviting the jaw to relax.

Let the shoulders be at ease.

And soften the hands and the belly.

As your body starts to settle

in, you can let your breath

come back to its natural rhythm.

The theme of today's

meditation will be patience.

Notice what comes up for you

around the idea of patience.

Does this feel like a quality

you have access to or is it

something you struggle with?

The opposite of patience is impatience,

which I define as the refusal or

inability to be with this moment as it is.

So let's practice simply being

with this moment as it is.

One of my favorite mantras for this

is: this moment, it's like this.

This moment it's like this.

So we're just going to repeat this

in our mind for the next few minutes.

This moment, it's like this,

regardless of whatever is coming up.

Experiencing the stillness and

grounding yourself with this

phrase: this moment, it's like this.

I'll give you some time in silence.

Nowhere you need to go,

nothing you need to get.

Just meeting this moment exactly as it is.

Notice that urge to change

it, to change yourself, to get

somewhere with this practice.

This moment, it's like this.

As we come to the close of our meditation,

let's take one more deep breath together.

In through the nose.

And slowly out through the mouth.

You can start to reorient

yourself back into the space.

And when you're ready,

allow your eyes to open.

Good job today.

As you go about the rest of your

day, see if you can bring this

quality of patience into your life.

Again, that phrase, this moment, it's

like this, is a helpful way to work

with the part of you that is impatient,

that wants the moment to be different.

When we take care of this moment as it

is, the next moment takes care of itself.

Thank you for your practice.

Until we speak again, take care.